DIFFICULT exercises for somebody with injured back?

hausisse

Talking about abs, back and arms specifically Both my upper and lower back are hurting, though it's mostly upper. I think I pinched a nerve in my upper back.

I'm pretty fit and get really crabby when I can't work out so I'd love some help! I'm seeing a specialist next Tuesday but I want to know what's safe for me to do until then. It's difficult to tell what exercises bother it because it hurts simply when I sit or stand for longer than a couple minutes without changing position :x I don't notice anything bothering it immediately except for lifting handweights and leg lifts when I don't brace my core.

Anybody have experience with these sorts of injuries? I have a really strong core so I think I may not have worked my back muscles enough and developed an imbalance